Chest + Shoulders + Triceps Workout

Here’s a workout I did the other day. It was all pushes, concentrating on chest, shoulders and triceps.

In the video I show you one set of each exercise I did that day. Here’s a breakdown of the reps and sets I actually did.

Keep in mind when I say 10 reps, that’s the reps you’re aiming for, not necessarily what you complete. On some sets I was aiming for 10 but only actually got to 6 or 7.

The key is to get a weight that you fail at 10 on the first set, and stick with that weight for the remaining sets. On the last set you may fail at 5 or 6.

Also for each set of exercises I kept my rest periods to 45 seconds each. It made for a quick, intense and exhausting workout.

Give it a shot next time you’re doing a pushing workout, let me know how it goes.

Set 1 – Chest

Bench – heavy with back on ground – 5 sets of 5 reps

For this one actually do 5 each time, you may fail at 4 but don’t go any lower.

Set 2 – Chest + Shoulders superset

Standing press – 3 sets of 8 reps

Medicine ball push-ups – 3 sets of failure

The push-ups are a body weight exercise and I don’t want to put a reps limitation on them, just go till you fail.

Set 3 – Shoulders

Lateral Plate Raises – 3 sets of 12 reps

It’s tough to find the right weight with these, start out with a 25 lbs plate, if you do more than 12 then move up to a 35 lbs plate and continue from there.

Set 4 – Triceps + Chest

Dips – 3 sets of 10 with weight (fail) – drop and continue to failure

Med Ball touch push-ups – failure

This is primarily a triceps set but your chest and shoulders will automatically be worked as well. Do short push-ups, this will activate your tri’s.

Set 5 – Rear Deltoids

Bent over lateral raises – 1 set of 50 reps

This is a killer for the last set. You can switch this and the plate laterals up to get a different workout. Go heavy, 3 sets of 10 reps of bent over laterals for set 3 and 1 set of 100 reps of standing lateral raises for the last set. This will get the blood rushing to your shoulders for sure!

About Chad Howse

chadhowse Chad's mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live. He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author. He’ll give you the kick in the ass needed to help you live a big, ambitious life.